Naomi
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Since there are products that are out of stock, will the challenge discount be extended when they come available? The only 2 products I am low or out of is the collagen and chocolate truffle protein powder. I have a pantry full of everything else and don’t need more at this time.
Hey there- no, the challenge discount is only good for the products during the challenge. The Chocolate Truffle won’t be available until after the new year, and the Collagen labels arrived at the manufacturer’s last week and we are currently waiting in line for production. We will have a HUGE Black Friday Sale coming up shortly after the challenge is over and will hopefully have Collagen in stock my then but it is in the hands of the manufacturer at this point, awaiting production.
I’ve been following meal plan #2 for my height. Since starting the challenge, I’ve been having issues with my glucose dropping and feeling ill due to a lack of calories. I’d like to switch to plan #3 which corresponds with my weight or somewhere in between to ensure my glucose stays level. Is that okay?
Yep, give it a try 🙂
hi, I am on women’s plan 1, I don’t know if on the women’s meal plan 1 (meal 2 option 1) is missing the rest of the meal, cause on the recipe sheet and the end says serve with roasted vegetables or a salad.
But on the women meal plan 1 just say the serving of meatballs, and the rest other plans has some (SC) and some (F)
Could somebody clarify this meal please?
Thanks in advance
Hey there- I am not sure why the recipe says serve with roasted vegetables or a side salad, but according to your meal plan (Meal Plan 1), you are suppose to have 1 serving of the meatballs (3 meatballs) which in the exchange list is a FP, V, ¼ SC, and you are also suppose to have 75g of wild rice, or ¾ SC. So total exchanges for your meal are: 1 FP (fatty protein); 1 V (vegetable) and 1.5 SC (starchy carb, when you add both 3/4 servings together).
I hope this clears up any confusion.
Going to make this today after church… Any suggestions on what type of apples work best? I am using egg whites from a carton, wondering if this will make a difference and make it runnier ?
And what did everyone pair it with- I know the meal plan calls for egg and egg whites but thinking of other easy to grab things I can use and prep for breakfast on the run. THANKS!Hey there- I don’t have any suggestions for which apples work best, I think this is all personal preference as some apples are sweeter and some are more bitter. As far as egg white from a carton, the are the same exact egg whites from an egg. Liquid egg whites in a carton, if you look at the ingredients, are literally liquid egg whites, the liquid white from the egg (everything but the yolk), so there should’t be a difference.
Did you ever get a response on this? I just emailed now about this coz I am using expired protein powder . TY
My recommendation for all nPower supplement-related questions is to email: [email protected]
is there any way i can swap something around to have rice with it?
Yes, any of the starchy carbs you can swap with rice. Use the food exchange list, and make sure you watch all the nutrition videos and read all the info about how to do food exchanges do you can accurately measure even swaps.
I struggle with straying from my meal plan between 4pm-6pm almost every night. My last 3 meals are at 1pm, 4pm and 7pm. I go to bed at 9pm. I already follow meal plan #2 and I’m 5’3.5″. I do stop and think about the choice I’m making before I do it. I know decision making is impaired when you’re tired/hungry, so how do I get around this “glitch”? BTW I can say “no” to anything before the witching hour of 4pm. Any advice would be appreciated! **I should note that I’m also responsible for feeding my 4 kids (2 teenage boys, an 11 y/o boy and 9 y/o girl) and hubby between 4pm and 7pm and our house is loaded with tempting snacks, which I keep out of sight in a closet/pantry.
You could shift your meals around in a way that you double up on a meal later in the day so you are not hungry enough to be tempted. So maybe cut one of your earlier meals in half, then eat 1.5 meals for either your meal at 4pm or 7pm. does that make sense?
I downloaded the app.
Today when I went to my app to work out.
The app did not work.
I downloaded it again to my home page.
When the challenge is over will the app continue to work or will it be a loss?
ThanksWe don’t have an app for any of the challenges, it’s an ebook that you access and download from the Nicole Wilkins web site (www/nicolewilkins.com, which we are communicating through right now because that’s also how you access the forums).
As long as you download the ebook (PDF) to your phone or computer you will have access to the challenge but you need to make sure you download the ebook and save it to your files. We take it down off the website about a week after the challenge is over.
I have some questions about the protein powder from NW. Is the modified tapioca starch only tapioca or does it include potato starch? Is the equipment cleaned per allergy protocols to avoid nut cross contamination?
Hey there – I would be happy to answer your questions about the challenge, but as far as the ingredients for the protein and the specific details you are looking for, I can’t help you with that. Can you please email your questions to: [email protected] and someone can help you there?
My shoulder has popped out of place twice while doing dumbbell pullovers, so I’ve decided it’s probably not a good exercise for me😂🤣. I have substituted straight arm pull downs with a band in the past to hit my lats, but is there another suggestion for an exercise that might be better?
Straight arm pull-overs (pull-downs) with bands or cables is what I would recommend as an alternative.
I’m confused. For meal plan 3, meal #4- there are no vegetables listed but the recipe for the maple Dijon chicken calls for brussel sprouts, should I be eating brussel sprouts or a veggie with this meal?
Nope, Nicole counted the recipe veggies in the macros as carbs so just follow either the meal or the recipe (don’t try to combine different foods from a recipe with a meal) — all the calculations are correct t 🙂
Where or what are the weekly giveaways? Also does NW or crew do personal coaching?
Hey there! We do personal 1-on-1 coaching, yes! 🙂 Just email [email protected] to get more info about that.
The weekly prizes/giveaways are explained on page 9 of the ebook. Best of luck!
Good morning,
I just wanted to see what your thought are on a weekly workout at orange theory.
I normally go two times a week however at the moment I’m scheduled for every Wednesday until the last week I’ll be there 4 times for hell week.
Could I substitute this for gym or home workouts?It is totally up to you if you want to do that, but those workouts are not part of this challenge. I believe Orange Theory workouts are more cardio heavy (higher heart rate) than these workouts, and Nicole has designed the different muscle group splits the way they are to get you the best results for what this challenge is. Again, it’s up to you but for the integrity of this challenge, it is not recommended since they aren’t equivalent wokrouts.
My second question is in regard to the whole day. I am not going to eat them at the same meal time. If I choose Meal 1 Option 2 on Meal Plan 2, it has 100 g of blueberries, so 1/2 FR exchange. So if I eat Meal 1 option 1 for 1st meal and Meal 1 option 2 for 2nd meal, then Post-workout Shake for say my 3rd or 4th meal, would that fit the recommendation in regard to Fruit. Just wondering, I probably won’t do this everyday.
Ah, ok gotcha. Nicole recommends keeping the post-workout meal as your meal directly after your workout (just making sure that would be your 3rd or 4th meal, directly after your weight lifting workout), but yes, you can swap between options 1 and 2 in the way you described.
In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?
Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.
Thanks
You are eating two servings of the muffin recipe, so it’s 4g of fat which is 1/2 svg of fat. The apple is part of the total carb count, not a separate fruit serving 😉
In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?
Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.
Thanks
Let me check on the first question for you, the recipe fat total for the muffins is only 2g which wouldn’t add up to 1/2 fat, so I’ll check with the team and get back to you with an answer. I don’t understand your next question, are you asking if you can eat both Option 1 & 2 fruits (so 1 serving of fruit) and the post workout shake? Meal 1 is not post workout, do you mean the protein shake in option 2? You can’t combine meals like that, you need to pick either Option 1 or Option 2 for each meal or else the calorie and macros will be thrown off and you will be over/under on the calculations Nicole has for each meal, does that make sense?
It is a typo mistake in this exercise?
Seated Close Grip Cable Pulldown (floor) *increase time each round
Because is calling for 10 reps each time and not time
Or means increase weight?
Thanks in advance*increase weight each round, I think that is a type-O 😉
If I need to adjust plan to do 4 strength sessions in 1 week, should I just do 5th session the following week and then switch to phase 2? Or is there a better approach?
You can do that, or you can just do the 4 strength sessions, miss the 5th and switch to Phase 2 so you aren’t trying to fit the 5th one in the following week, depending on your schedule and how sore you are/recovery, etc.
Oh, wow! I mean the meals are good and easy to prepare, I just didn’t think I’d be eating the exact same thing for 5 weeks 😩
Okay, time to really start planningYou don’t have to eat the exact same thing, you can choose meal option 1 or meal option 2, or hundreds of different combos by using the food exchange list or recipes. They are there specifically for variety so that you don’t have to eat the same exact thing for 5 weeks.
Will there be new meals/recipes for week 2?
If so when will it be released or shared?No, the meals are the same throughout this challenge. Consistency is key 😉 You can change up your meals with the food exchange list or switching between option 1 & 2, but the calories, macros, meal plans and recipes will remain constant for the duration of this challenge. The whole challenge in its entirety has been released.
I don’t work on Friday’s and get my workout done in the morning, which meal would I eat afterwards, the post workout meal (last meal of the day) or my second meal?
The post-workout meal should always be eaten post-workout no matter what time of day you workout, except on rest days, then it should be eaten as the last meal of the day.
Maybe a silly question nut If I am making the pumpkin protein bars as a non vegan, would I still use 3 scoops of non vegan protein powder (ex: npower nutrition vanilla cupcake protein powder)?
Yep 🙂
I am doing the at-home workouts, but I do not have a bench. For hip thrusts, I use the arm of a recliner and for floor decline flye, I raise my butt up to create the decline, but I haven’t figured out how to modify to do incline exercises. What do you recommend doing for some of the incline (i.e. incline dumbbell press, incline rear delt flye, etc.) and decline exercises, if any, that may need a bench?
In place of those, you can just lay flat on the floor. I know it’s not the same, but it might take even more away of you try to use something else for an incline. I would just do floor dumbbell press instead of incline db press and bent-over rear delt flies for incline rear dent flies (bent-over is at a similar angle as inline bench, you just aren’t laying your chest flat on a bench). I hope this helps 🙂
I am doing the at-home workouts, but I do not have a bench. For hip thrusts, I use the arm of a recliner and for floor decline flye, I raise my butt up to create the decline, but I haven’t figured out how to modify to do incline exercises. What do you recommend doing for some of the incline (i.e. incline dumbbell press, incline rear delt flye, etc.) and decline exercises, if any, that may need a bench?
In place of those, you can just lay flat on the floor. I know it’s not the same, but it might take even more away of you try to use something else for an incline. I would just do floor dumbbell press instead of incline db press and bent-over rear delt flies for incline rear dent flies (bent-over is at a similar angle as inline bench, you just aren’t laying your chest flat on a bench). I hope this helps 🙂
I used to be able to do push-ups no problem and then the last few years it takes everything out of me to do 10 regular for just one set, the next 2 sets I can maybe get 4-5 and then go to knees. Most of the time it’s 2-3 on the last set but I keep trying. I lift heavy for bench press, chest incline, etc. Why such the discrepancy?
All bodyweight exercises (push-ups, pull-ups, triceps dips on old school dip bar, etc.) are just harder on your entire muscle groups and kinetic chain than more concentrated exercises using weights, such as chest presses. With chest presses, you are lying on your back, focusing on pushing the weights up with your chest/shoulders only. With push-ups, you are involving your entire body, which is much harder on your entire system and requires more strength and energy in every aspect so your strength gets zapped a lot more easily and much quicker, but it’s also much more effective which is why calisthenics are so highly regarded.